Comparing Nutrients in 100 grams Navel Oranges VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Navel Oranges	Fried Tofu	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	6.8% 8.86g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.75% 2.72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.1% 2.25g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Fried Tofu	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Fried Tofu	Recommended Dietary Allowance
Calcium	4.3% 43mg	37.2% 372mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.63% 0.13mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.3% 23mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.37% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Fried Tofu per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Fried Tofu:

• 100 grams of Navel Oranges have 4.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Fried Tofu.
• While 100 g of Fried Tofu contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Fried Tofu provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin K
• 100 grams of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Fried Tofu:

• 100 grams of Navel Oranges have 1.7 times more Water than Fried Tofu.
• While 100 g of Fried Tofu contain 8.7 times more Calcium, 10.2 times more Copper, 37.5 times more Iron, 5.5 times more Magnesium, 51.6 times more Manganese, 12.5 times more Phosphorus, more Selenium and 24.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Fried Tofu contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.4 times more Carbohydrate and 3.1 times more Sugars than Fried Tofu.
• While 100 g of Fried Tofu contain 5.5 times more Energy, 134.5 times more Fat, 171.6 times more Saturated Fat, 149.6 times more Omega 3, 436.7 times more Omega 6, 1.8 times more Fiber and 20.7 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein